Quinoa vs brown rice

Quinoa, cookedCooked brown long-grain rice
Same weightSame caloriesOne serving

In short

One serving each: 222 calories in quinoa (1 cup, 185 g), 248 calories in brown rice (1 cup, 202 g). Both get most of their calories from carbohydrate.

More in quinoa: copper, folate (4.3×), magnesium, iron (2.4×) and 7 more. More in brown rice: manganese, niacin (6.8×), thiamin, selenium (2.3×) and carbohydrates. Everything else is within 4% of a day's needs.

Calories, and where they come from

Quinoa, cooked222 cal

1 cup (185 g) · 8.1 g protein · 39.4 g carbs (1.6 g sugars) · 3.6 g fat

Cooked brown long-grain rice248 cal

1 cup (202 g) · 5.5 g protein · 51.7 g carbs (0.48 g sugars) · 2 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%50%100%
  • Manganese1.2 mg · 2 mg
    51%86%
  • Niacin (B3)0.76 mg · 5.2 mg
    5%32%
  • Copper0.36 mg · 0.21 mg
    39%24%
  • Folate77.7 µg · 18.2 µg
    19%5%
  • Thiamin (B1)0.2 mg · 0.36 mg
    16%30%
  • Selenium5.2 µg · 11.7 µg
    9%21%
  • Magnesium118 mg · 78.8 mg
    28%19%
  • Iron2.8 mg · 1.1 mg
    15%6%
  • Fiber5.2 g · 3.2 g
    19%12%
  • Phosphorus281 mg · 208 mg
    22%17%
  • Vitamin E1.2 mg · 0.34 mg
    8%2%
  • Zinc2 mg · 1.4 mg
    18%13%
  • Protein8.1 g · 5.5 g
    16%11%
  • Riboflavin (B2)0.2 mg · 0.14 mg
    16%11%
  • Carbohydrates39.4 g · 51.7 g
    14%19%
  • Choline42.5 mg · 18.6 mg
    8%3%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Total fat3.6 g · 2 g5%·3%
  • Saturated fatlimit0.43 g · 0.53 g2%·3%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit12.9 mg · 8.1 mg1%·<1%
  • Potassium318 mg · 174 mg7%·4%
  • Calcium31.4 mg · 6.1 mg2%·<1%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 0.4 µg0%·<1%
  • Vitamin B60.23 mg · 0.25 mg13%·15%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: pantothenic acid (B5).

From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Cooked brown long-grain rice (SR Legacy 169704). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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Compare Quinoa, cooked withRaw wild riceCrude rice branCooked wild riceBrown rice flour